Convert a race performance into a VDOT score and formula-derived training paces, or solve an equivalent race time from a known score.
How the VDOT Calculator Works
VDOT expresses a race performance through equations that combine the oxygen cost of speed with the fraction of that demand sustainable for the race duration.
Race-result mode calculates the score. Reverse mode repeatedly tests candidate times until the entered score and target distance agree.
Formula and Method
Formula: VDOT = [-4.60 + 0.182258v + 0.000104v squared] / [0.8 + 0.1894393e^(-0.012778t) + 0.2989558e^(-0.1932605t)]
Here v is meters per minute and t is minutes. Training paces invert the oxygen-cost quadratic at visible fractions of VDOT.
Choosing the Right Inputs
Use a recent race-quality effort and its exact distance. Enter the race duration as a number in the selected unit; 20:30 is 20.5 minutes or 1230 seconds. The reverse solver accepts scores from 15 to 90 and distances from 1,500 meters to 100 kilometers. These input limits do not establish model validity at the extremes.
| Band | Fraction of VDOT | Reading |
|---|---|---|
| Easy | 59-74% | Broad lower-intensity pace range |
| Marathon | 75-84% | Steady race-specific range |
| Threshold | 83-88% | Controlled hard range |
| Interval | 95-100% | High-intensity range |
Understanding Your Results
The score or equivalent time leads, followed by race paces and speed. Expand Calculation details for the four pace bands, equivalent event times, and intermediate equation values.
VDOT compares running performance; it is not a direct gas-analysis measurement of VO2max.
Worked Example
A 20:00 5K yields approximately 49.81. The same equations place a score of 50 at about 19:56 for 5K.
Common Mistakes
Do not call the result measured VO2max, use rounded display values in later steps, or reproduce proprietary lookup tables.
Assumptions and Limitations
Race conditions, running economy, fatigue resistance, terrain, and training history can make equivalent performances diverge. Formula-derived pace bands are starting points, not individualized prescriptions.
Sources
Jack Daniels and Jimmy Gilbert. Oxygen Power: Performance Tables for Distance Runners, 1979.
Jack Daniels. Daniels’ Running Formula. Fourth edition.
